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| Photo credit: Hoffhines
Productions |
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Keeping Fit During the Holidays
We all know that staying in shape during the holidays is
a difficult task with so many family gatherings and parties.
We wanted to find out how to keep our bodies in check, so
we caught up with Equinox Fitness Manager Marcelo Ehrhardt
to give us some secrets.
FACTIO MAGAZINE: What are your top 5 tips for people
to stay in shape over the holidays?
MARCELO EHRHARDT:
1. Have a plan for the day. Give yourself 30 min.
to an hour out of each day for the holidays to make fitness
a part of your life.
2. Pick exercises that maintain your current fitness schedule.
Trunk Rotation exercises will target the abdominals and lower
back (remember strength and power always come from the core
- so maintain your core by following a 5 to 10 minute trunk
rotation sequence- grab a weighted ball, or jug of water and
lean back, hold it with both arms and rotate side to side
for 12 reps, rest and repeat 3 times).
3. Eat in moderation. You can eat everything you want but
in moderation. Remember it takes about 3 to 4 weeks to gain
weight, so a few days of eating holiday treats will not hurt
you.
4. Get everyone to exercise during the holidays- plan a run
around the neighborhood with friends and family- this way
you maintain your cardio and you also promote a healthy lifestyle.
5. If strength training is your thing, pick exercises that
will hit all major muscle groups- like the squat and the push-up.
FM: What tips of food ideas are best when
faced with extra holiday parties and events?
ME: Again, you can eat everything but in
moderation. If you know you have several parties to hit in
one night, maybe try a nibble here and there, by the end of
the night you've had your entire meal. Stick to protein when
and if this is offered and try the starches and carbs in moderation.
FM: What kind of workout regimen do you
recommend during the holidays? Does it differ from regular
times or should people be working out more?
ME: If you already have a routine then you
are set. If you do not and you chose to start your workouts
during the holiday, start light, baby steps are the keys to
success in the fitness world. Maybe start with a 10 minute
walk or run on the treadmill (if it is available to you).
Partner up with a family member or friend and make it fun.
Maybe you try a yoga class or Pilates for beginners. All in
all, if you are new to fitness always start with 2-3 days
a week. If you are someone who exercises regularly and you
are away from the gym, give yourself time in the morning to
fulfill your fitness needs. This way it doesn't interrupt
the festivities and you maintain your schedule or routine.
You don't have to do exactly what you do everyday- you can
pick exercises like squats, push-ups, and abdominals and combine
it with short bursts of cardio for 30 minutes. As an interval
workout you can get everything you need in a short period
of time and maintain your fitness.
FM: How can people stay motivated, especially
during a time of celebration?
ME: Those who workout on a regular basis
knows the benefits of fitness. Your motivation should be simple:
that you maintain your body not only cardiovascularly but
also physically.
FM: Any specific rules people should live
by for healthy living?
ME: Yes, you must simply make fitness a part
of your life. You can always fit it in, no matter how busy
you are. Work with someone that can help you time manage so
that you can fit fitness in your life. Once you've secured
the timeslots that you can commit to working out you will
see that it is easy to maintain. You will also fall into a
routine and see changes in your body that will keep you in
it.
Check out some of the newest fitness classes at Equinox:
BOOT CAMP BOOGIE
Now those are two words you never thought you would see together!
Boot camp gets its groove on with Boot Camp Boogie, created
by international fitness star Petra Kolber. This is a non-stop
circuit workout that alternates cardio grooves with athletic
moves. Start with a Base move, add some Boot camp, then get
your Boogie on and finish off with a Blast. See how each segment
whether it has a dance or athletic feel can all be woven together
to create a high intensity workout that is easy to follow
and also a kicking good time. Yes, the name is a little “camp”
but this is one effective workout.
CIRCULAR STRENGTH TRAINING™
Circular Strength Training™. A revolutionary method
for “health-first” fitness. Ancient practices
informed by modern science for joint mobility, circular patterns
of Clubbell weighted strength training and transformational
Prasara yoga and flexibility sequences. Designed by International
Movement Arts Guru Scott Sonnon and delivered by Team Equinox.
POWERNAP+
Restart your health, and literally renew your body, mind and
spirit with a mid-day movement enhanced snooze. Power-Napping
reverses information overload, improves mood and enhances
mental concentration. A variety of techniques from eastern
movement arts, yoga, and restorative stretch are combined
with breath work & meditative music to lure your body
into a sweet, concentrated state of relaxation. Wake up re-charged
and ready for your day.
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